I find all your tutorials very helpful. Nice and clear instructions. as I have osteoporosis in my spine and my hips, I found this very useful with my hips. Any more exercises pertaining to osteoporosis for the hips and spine would be very much appreciated.
Hi Michelle! You are wonderful! I was going to ask if it’s okay to do these exercises every day, but I see someone else already asked and you said yes every day is okay if not with heavy weights. Thank you so much!
Michelle, thank you. You explain each exercise so clearly. It makes a huge difference to their effectiveness. I’ve realised I was doing the bridge incorrectly all along as a result of your explanation and look forward to seeing better results now that I’m clearer about how to do them!
@ciarahurley2420 You're very welcome! I'm glad to hear that the explanations have been helpful for you. Proper form and technique can indeed make a significant impact on the effectiveness of exercises. I'm pleased that you've gained clarity and are looking forward to improved results. Keep up the great work! ❤️🌺
Hi Michelle! So important for Women as we get older, and men... really for everyone! Love the bridge, clam and any gluteus medius work. Thanks as always for education everyone! Thanks so much! SEE YOU SOON! YO AND VAGINIA 🌸
I have osteoporosis in the early stages. I started doing the clam two years ago as you taught, but had to stop the bridge because it quickly aggravated my symptomatic Tarlov cysts. I'm getting more scans next month, and I do hope at least the clams helped. I also walk. If there are any other things I can do to combat osteoporosis, I'll be glad to try them.
@ Lynn Stillwell2 yes the lower back aggravation comes from pressing the curve of the back down as you lift and this is the most common problem I see performing this exercise. It's worth trying unloaded and lifting just a couple of inches off the ground and then lowering down. When the arch of the lower back flattens the lower back can be aggravated but if you maintain the neutral lumbar curve there should be no irritation, let me know how you go cheers Michelle
@@lynnstillwell2 Yes thats quite a good exercise too, I didn't include it here owing to the fact that many people are unable to kneel and there is also the risk of incorrect technique (spinal rotation) with the exercise> Keep up your good work Lynn, great to hear from you!
@ peter_in_alaska hey Pete! Great to hear from you, I'm really glad these give you some motivation to move. I hope you're keeping well during the cold months there in Alaska, all the best! MK
I was only able to do the very beginning, but, it was needed. I was disappointed that I did not know you going to get weights or when you use other things because , many I fortunately have many, I do appreciate when you talk about what you need to use before we start the movementss Thanks for sharing though.
@Cindy Miulvey the idea is to start these exercises unweighted for the first week or two and then progress gradually yo using the weights. Get the technique correct first before progressing, all the best to you!
@Hilda Martinez Hola allá en la ciudad de México. Me alegra mucho que los subtítulos te hayan ayudado con este video. Mis mejores deseos para ti desde Australia
You don’t mention about other condidtions . I have DDD & the week Rae Hip is the one with Hip Displasia which is why I’m told I have Osteoporosis in that Hip . But I appreciate u doing these videos for us X
Is this comment about the bridge? "the lower back aggravation comes from pressing the curve of the back down as you lift and this is the most common problem I see performing this exercise." Can you please confirm exactly what you mean? I want to be sure I am not doing that. I like your videos a lot.
Would doing something similar, ie. clamshell on your back? For example looping a resistance band around your thighs (placed closer to the knees) and then opening and closing the legs. Is this movement as effective / does the same thing as the dumbell clams you show? Or does it work the wrong muscles or not create enough weight to create density? Appreciate any opinion you can provide. Thank you so much!
Hello Michelle!! How are you? As usual your videos are always helpful. I think we can include this in our daily routine too. Could you please upload something on sciatica? Would these two help?
Hi Anjali Agrawal it’s great to hear from you! I’m well thank you, recovered from CoVid and returning to strength :). Yes these are both ideal for regular strength training. Angali what sort of sciatic problems are you having? Are they caused by a disc problem or other! Great suggestion you 🙏
@@michellephysio Thank you for your reply. Happy that you are getting better. Take care. Michelle, its not a disc problem, it's a nerve problem. I could hardly lift my leg nor sit low nor drive. The pain travelled from hips, side of the thigh to knees. I am recovering with medicine and a few exercises. I would like to know from you a few exercises and care, so that I do them regularly to avoid further damage. Thank you once again. ❤️
@@anjaliagrawal4095 has the cause of the nerve problem been established? It’s usually caused by disc, osteoarthritis in the lower back or problems with the sacroiliac joints. Nerve probs don’t occur without some sort of aggravation to the structures in the lower back of pelvis, if I have an idea on this then I can suggest accordingly cheers Mk
@Zehisa P great question thank you, I should have explained this in the video - press down through your heels, this helps to activate your buttock muscles as you bridge and lift your body, best wishes to you
I also have osteoarthritis in my hip in addition to osteoporosis.. Is it just as beneficial to do the little lifts with a straight leg? With ankle weights and hips stacked? It’s more comfortable for me cause inwards motion aggravates my osteoarthritis
@vtrep737 Yes indeed straight leg raises are also beneficial and if they feel more comfortable for you, then go with those for sure! All the best to you! 🙏
Have you heart of heel tapping for science proven ( supposedly) helps do increase bone density. When I did the back lift every time I came down my bones made a pooping/crunching sound, it did help to relieve pain temporally, anyway..
Can we lift the shoulder in this bridging as well and stay on foot and ARMS as well and make complete Ridge? Or no . I HAVE SPINAL OSTEOPROSIS I GO FOR PILATES , WE DO THIS BRDGING . BUT I WAS WARRY AM I DOING GOOD OR BAD? PLEASE REPLAY THANKS. GOD BLESS ❤🎉❤🎉❤
@FM yes both these exercises are prolapse friendly even when loaded which is one reason I uploaded these two in particular. Just follow the instructions in this video and you should have no problems whatsoever - enjoy! All the best, MK 🙏🌸
@alisongranger1197 Hello there, yes the neck of the femur is part of the hip (this is the part of the hip that can be at increased risk risk of fracture with osteoporosis). These exercises and the hip exercises in this video here ua-cam.com/video/1f3Nz5WsUpE/v-deo.htmlsi=lc929UMbjvffXeJH are hip strengthening exercises usually appropriate for most women. Start them no weights and progress accordingly - always discontinue exercises that cause discomfort. Please let me know how you go with these if you have the time. Wishing you all the best!🙏
Hi Michelle, The pad of my big toe hurt, not the joint. It cannot be gout or uric acid?. The pain wake me up at night. In the day time, it does not hurt. Is it toxin or something else? Thank you.
@Nature Girl strengthening the muscles around the joints affected by osteoarthritis can be useful and these exercises are typical hip strength exercises. Keep the exercises comfortable throughout and start with just a few at a time, gradually building up as strength and endurance improve
@ Solid Galaxy Good comments, I'm not sure where you heard this, keep your back in the normal neutral curve. The buttocks do not act to arch the lower back, the buttocks act on the hip joint. Some people may arch their back unknowingly during the action of bridging which is why I emphasize keeping the same normal lower back curve throughout and the option of not bridging too high. If you bridge high you are more likely to arch your lower back, this shouldn't happen with a small 1-2 inch bridge to start out. All the best!
@@michellephysio Thank you for your response. Actually, the issue is not the lower back curvature but rather mid back, where common weakness occurs for those with osteoporosis, may they be well and healthy.
@Solid Galaxy yes these are both great exercises to do daily, if you're lifting heavy weights for bone density then it's advised to take a rest day in between however I think at home using lioght weights daily is fine :)
I find all your tutorials very helpful. Nice and clear instructions. as I have osteoporosis in my spine and my hips, I found this very useful with my hips. Any more exercises pertaining to osteoporosis for the hips and spine would be very much appreciated.
Hi Michelle! You are wonderful! I was going to ask if it’s okay to do these exercises every day, but I see someone else already asked and you said yes every day is okay if not with heavy weights. Thank you so much!
Do you have any other exercise videos for osteoporosis of the hips and back? Loved this...thank you!
Michelle, thank you. You explain each exercise so clearly. It makes a huge difference to their effectiveness. I’ve realised I was doing the bridge incorrectly all along as a result of your explanation and look forward to seeing better results now that I’m clearer about how to do them!
@ciarahurley2420 You're very welcome! I'm glad to hear that the explanations have been helpful for you. Proper form and technique can indeed make a significant impact on the effectiveness of exercises. I'm pleased that you've gained clarity and are looking forward to improved results. Keep up the great work! ❤️🌺
Excellent video Michelle.
I didn't feel any tightness in my hip in the second exercise. Rather I felt pressure on my thighs. And I followed the posture and technique exactly.
Yes I know these exercise I been doing them. From. My pt classes
Hi Michelle! So important for Women as we get older, and men... really for everyone! Love the bridge, clam and any gluteus medius work. Thanks as always for education everyone! Thanks so much! SEE YOU SOON! YO AND VAGINIA 🌸
Yes agreed Yolanda, thank you as always, you’re amazing 🤩 xx
Thank you. I will try these exercises. You describe how to do the exercise very well.
@ThersaDuva thank you for taking the time to comment 🙏
Thank you for sharing🙏 your videos are really helpful.
@H My pleasure Patricia! I'm glad you find this helpful All the best! 🙏
I have osteoporosis in the early stages. I started doing the clam two years ago as you taught, but had to stop the bridge because it quickly aggravated my symptomatic Tarlov cysts. I'm getting more scans next month, and I do hope at least the clams helped. I also walk. If there are any other things I can do to combat osteoporosis, I'll be glad to try them.
I'm also doing one called the fire hydrant using resistance bands, where I'm on my hands and knees.
@
Lynn Stillwell2 yes the lower back aggravation comes from pressing the curve of the back down as you lift and this is the most common problem I see performing this exercise. It's worth trying unloaded and lifting just a couple of inches off the ground and then lowering down. When the arch of the lower back flattens the lower back can be aggravated but if you maintain the neutral lumbar curve there should be no irritation, let me know how you go cheers Michelle
@@lynnstillwell2 Yes thats quite a good exercise too, I didn't include it here owing to the fact that many people are unable to kneel and there is also the risk of incorrect technique (spinal rotation) with the exercise> Keep up your good work Lynn, great to hear from you!
Hi i am really thankful to you because your all exercises are very helpful
@Arsalan Ahmed thank you Arsalen, so glad you find these helpful 🙏
Hi Michelle, Thank you for these gentle exercises.They are very helpful.xx
@Mary Piedot You’re most welcome Mary - I’m glad this helps you!💓 All the best 🙏
Thanks a lot dear...was very helpful
@Pooja Verma glad to read this! All the best with your training 🙏
Thank you I needed this now thanks
Thanks for the helpful video!🤗
@
Siber Fit really my pleasure!🤗
very useful
You're a wiz Michelle, your video's make we WANT to exercise.
@
peter_in_alaska hey Pete! Great to hear from you, I'm really glad these give you some motivation to move. I hope you're keeping well during the cold months there in Alaska, all the best! MK
Thank you. I’m gonna try these.
@saltpepper2248 you're welcome! Hope this helps.🙏
Thanks!
@Cynthia Makan you're most welcome - hope this helps!🙏
I was only able to do the very beginning, but, it was needed.
I was disappointed that I did not know you going to get weights or when you use other things because , many I fortunately have many, I do appreciate when you talk about what you need to use before we start the movementss
Thanks for sharing though.
@Cindy Miulvey the idea is to start these exercises unweighted for the first week or two and then progress gradually yo using the weights. Get the technique correct first before progressing, all the best to you!
OMG. PEOPLE.HAVE SOME.NERVE.😮
@@michellephysio thank you.
Thank you❤
Mi agradeciendo por su aporte a nuestra salud! Excelente los subtitulos en español, saludos y bendiciones desde la Ciudad de México
@Hilda Martinez Hola allá en la ciudad de México. Me alegra mucho que los subtítulos te hayan ayudado con este video. Mis mejores deseos para ti desde Australia
Excellent video! Thank you.
@Georgia Landau You are welcome! Thanks for the lovely comment, much appreciated. ❤️
You don’t mention about other condidtions . I have DDD & the week Rae Hip is the one with Hip Displasia which is why I’m told I have Osteoporosis in that Hip . But I appreciate u doing these videos for us X
Hi Michelle, how long should I rest between sets? Thanks! Love your vidoes!
Is this comment about the bridge? "the lower back aggravation comes from pressing the curve of the back down as you lift and this is the most common problem I see performing this exercise." Can you please confirm exactly what you mean? I want to be sure I am not doing that. I like your videos a lot.
Would doing something similar, ie. clamshell on your back? For example looping a resistance band around your thighs (placed closer to the knees) and then opening and closing the legs. Is this movement as effective / does the same thing as the dumbell clams you show? Or does it work the wrong muscles or not create enough weight to create density? Appreciate any opinion you can provide. Thank you so much!
Hello Michelle!! How are you? As usual your videos are always helpful. I think we can include this in our daily routine too. Could you please upload something on sciatica? Would these two help?
Hi Anjali Agrawal it’s great to hear from you! I’m well thank you, recovered from CoVid and returning to strength :). Yes these are both ideal for regular strength training. Angali what sort of sciatic problems are you having? Are they caused by a disc problem or other! Great suggestion you 🙏
@@michellephysio Thank you for your reply. Happy that you are getting better. Take care.
Michelle, its not a disc problem, it's a nerve problem. I could hardly lift my leg nor sit low nor drive. The pain travelled from hips, side of the thigh to knees. I am recovering with medicine and a few exercises. I would like to know from you a few exercises and care, so that I do them regularly to avoid further damage.
Thank you once again. ❤️
@@anjaliagrawal4095 has the cause of the nerve problem been established? It’s usually caused by disc, osteoarthritis in the lower back or problems with the sacroiliac joints. Nerve probs don’t occur without some sort of aggravation to the structures in the lower back of pelvis, if I have an idea on this then I can suggest accordingly cheers Mk
@@michellephysio this is because of change in nature of work, more of bending.
When you say to press down during the bridge do you mean press your feet down? (Or hands?) Thankyou
@Zehisa P great question thank you, I should have explained this in the video - press down through your heels, this helps to activate your buttock muscles as you bridge and lift your body, best wishes to you
I also have osteoarthritis in my hip in addition to osteoporosis.. Is it just as beneficial to do the little lifts with a straight leg? With ankle weights and hips stacked? It’s more comfortable for me cause inwards motion aggravates my osteoarthritis
@vtrep737 Yes indeed straight leg raises are also beneficial and if they feel more comfortable for you, then go with those for sure! All the best to you! 🙏
Thank you so much for sharing, but for the clam exercises, I'm using a band between my knees, will that be okay?
Im sorry not between my knees but around my knees.
I have a band for that too. I think it helps with range of motion and making sure pelvis is aligned
I admit I’m perplexed. I’ve had several PT’s tell me not to do bridges with my osteo. Risk of compression fractures.
Have you heart of heel tapping for science proven ( supposedly) helps do increase bone density.
When I did the back lift every time I came down my bones made a pooping/crunching sound, it did help to relieve pain temporally, anyway..
Can we lift the shoulder in this bridging as well and stay on foot and ARMS as well and make complete Ridge? Or no . I HAVE SPINAL OSTEOPROSIS I GO FOR PILATES , WE DO THIS BRDGING . BUT I WAS WARRY AM I DOING GOOD OR BAD? PLEASE REPLAY THANKS. GOD BLESS ❤🎉❤🎉❤
Is this exercise safe for 3rd stage prolapse? Thank you
@FM yes both these exercises are prolapse friendly even when loaded which is one reason I uploaded these two in particular. Just follow the instructions in this video and you should have no problems whatsoever - enjoy! All the best, MK 🙏🌸
Will this help with osteoporosis in femur neck? My overall hip is ok, but dexa shows deterioration in t score of neck of femur.
@alisongranger1197 Hello there, yes the neck of the femur is part of the hip (this is the part of the hip that can be at increased risk risk of fracture with osteoporosis). These exercises and the hip exercises in this video here ua-cam.com/video/1f3Nz5WsUpE/v-deo.htmlsi=lc929UMbjvffXeJH are hip strengthening exercises usually appropriate for most women. Start them no weights and progress accordingly - always discontinue exercises that cause discomfort. Please let me know how you go with these if you have the time. Wishing you all the best!🙏
Hi Michelle,
The pad of my big toe hurt, not the joint. It cannot be gout or uric acid?. The pain wake me up at night. In the day time, it does not hurt. Is it toxin or something else? Thank you.
Would these be good for osteoarthritis?
@Nature Girl strengthening the muscles around the joints affected by osteoarthritis can be useful and these exercises are typical hip strength exercises. Keep the exercises comfortable throughout and start with just a few at a time, gradually building up as strength and endurance improve
@@michellephysio thank you as always 🙏
I was told that bridges are not safe for the spine when having osteoporosis, when squeezing the gluteus, your back arches.
@
Solid Galaxy Good comments, I'm not sure where you heard this, keep your back in the normal neutral curve. The buttocks do not act to arch the lower back, the buttocks act on the hip joint. Some people may arch their back unknowingly during the action of bridging which is why I emphasize keeping the same normal lower back curve throughout and the option of not bridging too high. If you bridge high you are more likely to arch your lower back, this shouldn't happen with a small 1-2 inch bridge to start out. All the best!
@@michellephysio Thank you for your response. Actually, the issue is not the lower back curvature but rather mid back, where common weakness occurs for those with osteoporosis, may they be well and healthy.
Is it ok to do these daily?
Yes as exercising reduces the rate of bone loss
@Solid Galaxy yes these are both great exercises to do daily, if you're lifting heavy weights for bone density then it's advised to take a rest day in between however I think at home using lioght weights daily is fine :)
@@michellephysio Thank you immensely
Hy
my bladder is very very weak pls suggest something..i m 34 years old
Likha hua aage aane ke karan deikhai nhi deita niche ka part
you have exercise for To empty the bladder
Very bad position of the pillow. Dangerous for neck!